The Intersection of Autism and ADHD: What It’s Like to Have Both

For a long time, autism and ADHD were seen as two separate diagnoses—mutually exclusive, even. But now we know that many people live at the intersection of both neurotypes, often referred to as being “AuDHD” (Autistic + ADHD). In fact, recent studies suggest that 30% to 80% of autistic individuals also meet criteria for ADHD, and vice versa.

But what does that overlap actually feel like? How do these two conditions interact in daily life—and why is this intersection so often misunderstood?

🧠 What Autism and ADHD Have in Common

Though they’re distinct diagnoses, autism and ADHD share several traits:

• Executive function challenges (with planning, organization, and time management)

• Emotional dysregulation (e.g. meltdowns, shutdowns, or outbursts)

• Sensory sensitivities (though more common in autism, they appear in both)

• Social difficulties (though for different reasons—autistic individuals may find social rules confusing, while ADHDers may struggle with impulse control or attention)

These shared traits can lead to diagnostic confusion—but also to compounded challenges when both are present.

⚡ How ADHD and Autism Interact

Living with both can feel like being pulled in opposite directions:

• Autism craves routine and predictability; ADHD thrives on novelty and spontaneous bursts of energy.

• ADHD says “Let’s do something new!” while autism says “Let’s keep things the same.”

• You may hyperfocus intensely—then forget to eat, shower, or rest.

• You might be super sensitive to sensory input (autism) but also constantly seeking stimulation (ADHD).

This mix can lead to what many AuDHD folks describe as mental whiplash—feeling overstimulated and under-stimulated at the same time.

🚧 Why Diagnosis Can Be Tricky

Many people, especially women and people of color, go undiagnosed or misdiagnosed for years. Here’s why:

• ADHD symptoms can mask autistic traits—and vice versa.

• Clinicians may stop after identifying one condition and miss the other.

• Diagnostic criteria were developed with stereotypical (often male) presentations in mind.

As a result, many AuDHD adults don’t discover their neurodivergence until later in life—after years of burnout, anxiety, and feeling “different” without knowing why.

🧩 What Support Looks Like for AuDHD

Support needs to be personalized—what works for just autism or just ADHD may not always help someone who has both.

Some helpful strategies include:

• Flexible structure: Routines with room for spontaneity

• Sensory-friendly time management tools: Timers, calendars, and planners that work for your senses and attention span

• Body doubling: Working alongside someone else to stay focused

• Stimming and movement breaks: Especially important for self-regulation

• Compassionate self-talk: Because you’ll likely need to unlearn a lot of internalized shame

Most importantly, community is key. Many people find clarity and relief when they connect with others who share this dual experience.

🗣️ Final Thoughts

Having both autism and ADHD doesn’t mean you're broken—it means your brain is wired in a wonderfully complex way. Yes, it can come with challenges: overstimulation, executive dysfunction, sensory overload, emotional intensity. But it also brings creativity, empathy, innovation, and the ability to notice details others miss.

If you or someone you love is exploring what it means to be AuDHD, know this: you’re not alone, and your experience is valid. The more we understand these intersections, the more we can build a world that supports every kind of mind.